A.
10 sets:
power clean & jerk x 1 rep
Sets 1-3 – 70-75%
Sets 4-6 – 75-80%
Sets 7-8 – 80-85%
Sets 9-10 – 85-90%
B.
Every 3 minutes, for 6 sets, each set for time:
100m run + clean & jerk
Set 1 = 10 reps @ 50%
Set 2 = 9 reps @ 55%
Set 3 = 8 reps @ 60%
Set 4 = 7 reps @ 65%
Set 5 = 6 reps @ 70%
Set 6 = 5 reps @ 75%
front squat bonanza
A.
deadlift 4-4-3-3-2
B.
20 min amrap:
alternate movements with a partner
200m run
10 deadlifts (225/155)
20 box jumps
A.
5 sets:
strict press x 2 reps
B.
5 sets:
strict press x 1 reps
C.
four sets:
In 2 mins, complete:
15/12 calorie row
15 TTB
max reps DUs
rest 2 mins between sets
score = total reps DUs
A.
back squat – build to a tough set of 3 reps
B.
3 sets:
5 reps back squat @ 80% of part A
B.
7 min amrap:
7 DB hang squat cleans
7 burpees
A.
find a tough weight:
2 clean lift offs + power clean
B.
For time:
15 bar muscle ups
21 deadlifts (185/125)
12 bar muscle ups
15 hang power cleans (185/125)
9 bar muscle ups
9 shoulder to overhead (185/125)
A.
build to a tough 2 rep front squat
then 2 sets of amrap at 85%
B.
for time:
100 DUs (buy-in)
then 3 rounds:
15 front squats (115/75)
10 box jump overs
100 DU (buy out)
A.
6 sets:
4 close grip bench press @ 65-70% + 50′ single arm front rack KB carry/arm
B.
16 min amrap:
alternate full rounds with a partner:
1 round of “The Chief”
15/12 cal row
“The Chief”
3 power cleans (135/95)
6 push ups
9 air squats
A.
5 sets:
3 strict presses
B.
5 sets:
2 strict presses
C.
for time:
20 hang power snatches (135/95)
600m run
40 burpees over the bar
600m run
20 hang power snatches
A.
back squat (20X1) 4,3,2,3,4
B.
for time:
15-12-9-6-3
front rack lunge steps (135/95)
2x sit ups (30-24-18-12-6)
front squats (135/95)
TTB